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Chinups and lat pulldowns will make your lats wider, but if you want a thick, densely muscled back, you need to do rows. The T-bar row allows you to use a neutral grip—palms facing each other—which is the biomechanically strongest position to pull from.
This gives T-bars an advantage over bent-over rows, in which the palms are turned down. Because you can use both hands, you can load more weight, and that gives the T-bar an edge over dumbbell rows, too. The only catch is that many gyms don’t have a T-bar row station, but we’ve got a solution for that!
When To Do It:
Early in your workout, or paired with a chest exercise like the bench press
Where It Hits:
Middle back, rear delts, traps
How Much To Do:
3-6 sets of 5-10 reps
if your gym doesn’t have a landmine unit, follow the instructions below.